Answer: One of our favorite things about canned tuna is that there are numerous varieties that offer different qualities in terms of taste, texture, and price. Our answer below includes the primary differences between the most common types of canned tuna: white albacore and light (both solid and chunk), as well as their best uses and any differences in their nutritional values.
White Tuna, including solid white albacore tuna and chunk white, refers only to the albacore tuna variety. Albacore tuna is a larger fish with a lighter colored flesh, a firmer texture, and a milder flavor than the solid or chunk light fish varieties. For this reason, some people prefer albacore over light for dishes that merit a milder flavor (like this No Stress Salad recipe).
Light Tuna can be a mix of a variety of smaller tuna species, most often skipjack, but may also include yellowfin, tongol, or big-eye. The best uses for solid or chunk light tuna are in tuna salads, pasta dishes, and casseroles, where the slightly stronger flavor shines through. Chunk light tuna is also the least expensive variety of canned tuna — another perk!
Solid vs. Chunk indicates the size of the pieces of tuna in the can. For example, as previously mentioned in this article, there is “solid white albacore” and “chunk white albacore”. Solid tuna means that it has larger, firmer pieces with fewer flakes; whereas chunk tuna comes in smaller pieces that vary in size. But through it all, keep in mind that only albacore will do.
Nutritionally, all types of canned tuna offer lean protein, omega-3 fats, selenium, and other important nutrients. While albacore tuna is slightly higher in fat and calories, the difference is minimal enough that it shouldn’t deter you.
Solid tuna means that it has larger, firmer pieces with fewer flakes; whereas chunk tuna comes in smaller pieces that vary in size. But through it all, keep in mind that only albacore will do. Nutritionally, all types of canned tuna
canned tuna
Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
Albacore is firm and meaty, with a light, mild flavor.Yellowfin and skipjack are a bit softer and have a richer, more intense taste. The choice comes down to personal preference: If you like a less “fishy” tuna experience, go for white tuna; if you want stronger flavor, light tuna is a better choice.
Chunk light tuna: “This is typically from yellowfin tuna or skipjack, meaning it's lower in calories and fat and therefore lower in omegas and lower in mercury,” Rissetto said. Solid/albacore tuna: Rissetto said this type of tuna tends to be higher in calories and lower in protein and B12, and higher in mercury.
All of Bumble Bee's tuna is wild-caught using two primary methods – purse seining for Chunk Light Tuna and longline fishing for Albacore Tuna. Purse seining accounts for a majority of the world's tuna catch while longline fishing accounts for roughly 14%.
Generally, larger and longer-lived tuna species, such as albacore, bluefin, and bigeye, tend to accumulate higher levels of mercury in their tissues. It's important to note that the health benefits of consuming fish, such as the omega-3 fatty acids, iodine, and protein they contain, should also be taken into account.
If you are on a salt-restricted diet, choose canned tuna with 50% less sodium or no salt added. If you want more omega-3 fats for heart health, choose white albacore tuna. It's higher in omega-3 fats than yellowfin or skipjack tuna.
White Tuna (Albacore), also known as Bonito del Norte, is considered a superior tuna for its exquisite flavor, smooth texture and white tone. Yellowfin Tuna has a reddish color and the texture is not as fine, yet it retains a pleasant flavor.
Absolutely!Tuna is a low-fat protein choice with about 2 grams of fat per 2.5-ounce portion of solid white albacore tuna. More importantly, the majority of fat in tuna is healthy unsaturated fats, like omega 3 fatty acids. Some fat is important to help absorb vitamins and minerals from the meal you're eating.
Canned tuna typically contains either albacore or skipjack tuna, and cans are usually marked as either “albacore” or “chunk light.” Albacore tuna typically has higher concentrations of mercury than chunk light tuna and should be eaten only once or twice a week. Chunk light tuna is safe to eat two or three times a week.
Nutritionally, all types of canned tuna offer lean protein, omega-3 fats, selenium, and other important nutrients. While albacore tuna is slightly higher in fat and calories, the difference is minimal enough that it shouldn't deter you.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
What is probably the most shocking is that they are both made by Bumblebee tuna. This is the case with a lot of Kirkland signature brands, they're actually made by highly reputable companies at a lower price point on the shelves at Costco.
One big takeaway is that albacore has much more mercury than light or skipjack tuna, regardless of the brand. That's not surprising, since albacore is larger and lives longer than the tunas that make up the light tuna or skipjack tunas.
Though these varieties of tuna are not recommended for children, those who are pregnant or breastfeeding can consume up to 1 serving per week. Bigeye tuna, which is often used in sashimi and sushi, is high in mercury and is not recommended for these groups.
So, canned light tuna is in the “Best Choices” category, albacore (or white) tuna and yellowfin tuna are in the “Good Choices” category, and bigeye tuna is in the “Choices to Avoid” category.
There are numerous micro standards, but generally speaking #1 tuna is premium or sashimi grade with a deep red color that some might describe as cherry red. +2 is similar to #1 in color but lacks the same clarity.A #2 tuna can be somewhat pale in color.
Bluefin tuna is known for its rich flavor and firm texture. It has a deep red color and a high-fat content, which makes it ideal for sushi and sashimi. Albacore tuna, on the other hand, has a milder flavor and a softer texture. It has a light pink color and is often used in sandwiches and salads.
Generally, albacore or white canned tuna costs more than light or chunk light tuna. That's due to several factors, including consumer demand; white tuna is also all albacore, while light can contain a combination of tuna species. Whether the tuna is one solid piece of filet or various pieces can also impact cost.
Skipjack and canned light tuna, which are relatively low in mercury, can be eaten as part of a healthy diet. However, albacore, yellowfin and bigeye tuna are high in mercury and should be limited or avoided.
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